SUNCLOUD'S workout log with assorted goodies

today's workout will be another late post. g/f is feeling under the weather, so i'll have to hit the gym when the kids go to bed - 8:30pm or so. its either that or not going, which ain't gonna happen.
 
Do what ya gotta do brotha! Ill say a special prayer for her tonite! I hope you KILL IT mang! All or nothing tonite!

I just got back and boy i still feel like crap, but all the weights STILL went up! Im not sure how tho? lol.....
 
Use the extra time to get the fires burning to go kill it in the gym!! By that time you should have alot of energy stored up from all the meals consumed beforehand. Lets see some numbers in BOLD!!
 
Teg said:
Do what ya gotta do brotha! Ill say a special prayer for her tonite! I hope you KILL IT mang! All or nothing tonite!

I just got back and boy i still feel like crap, but all the weights STILL went up! Im not sure how tho? lol.....
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nice. maybe the T-911 kicked in on the first dose :)

AZMIDLYF said:
Use the extra time to get the fires burning to go kill it in the gym!! By that time you should have alot of energy stored up from all the meals consumed beforehand. Lets see some numbers in BOLD!!
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i'll do this workout in your honor my brotha. take no prisoners !
 
god, i'm wasted right now. punthra gave me a copy of his back routine, which got erased when i cleared my PM box :( from what i remember though, i tried to modify my routine to include some of the concepts though, while keeping the focus on my lats. here's the workout from week 1

week 1 of dienedrone/hdrol
back/bi/rear delts
lat pulldowns (ultra wide) - 130x8/5/3
lat "shrugs" 170x 3 sets of failure
pullups (ultra wide) BW x5, 4, 2
DB rear delt raises 25 x 7/4/3
t bar rows 115 x 7/4/2
shrugs behind the back 200 x 8/6/4 - any clue why i'm recovering like this for this movement? very weird reps for a R/P scheme
cardio (bike) for 10 minutes


here' today's with the PR's in bold. this is for you AZMIDLYF!!!

friday
back/bi/rear delts
lat pulldowns (ultra wide) behind the back - 170x6/3/2 - up 10 lbs, down 6 reps.
lat "shrugs" 200x 3 sets of failure
pullups (ultra wide) BW x 10/5/3 - up 1
t bar rows 160 x 9/5/2 - same reps, up 10 lbs :)
straight arm lat pushdowns 120x 8/5/2 - up 10 lbs, down 5 reps.
DB rear delt raises 40 x 7/4/2 - down 4 reps, up 5 lbs! these were very tough.
shrugs behind the back - 225 x 10/6/4 - up 5 lbs, same reps.
preacher curls 100x 6/4/3 - up 5 lbs, down a rep
dropset/supersets - no breaks, running down the rack
suitcase deadlifts (DB) - 110xfailure
one arm DB rows 75xfailure
suitcase deads - 105xfailure
one arm DB rows - 70xfailure
suitcase deads - 100xfailure
one arm DB rows - 65xfailure
suitcase deads - 95xfailure
one arm DB rows - 60xfailure
suitcase deads - 90xfailure
one arm DB rows - 55xfailure
10 minutes left before the gym closed, so off to cardio
cardio - rode the bike till my pulse hit 166. maintained it for 3 minutes and called it a day. i wanted to faint.

punthra, please god PM me with your workout again. i think i was doing most of your workout exercises (though not 7 sets), and i tried to get the deads/db rows up to 7 sets, but ran out of time. on a sidenote, i've never done 1 arm DB rows with 75 before, and i know i got 9 reps out of the first set. i want to pass out and curl up in a ball right now. seriously, my back is so frikken tight right now its crazy.
 
:yikes: O my goodness brotha! What a way to put the nail in the coffin! Thats just a flat killer workout you got there bro! Surprised you made it to the computer and didnt crash out on the couch befor making it to your bed! Or did you crash out in the computer chair?:laugh:

I LOVE THIS! I LOVE SUPERSET/DROPSETS!
dropset/supersets - no breaks, running down the rack
suitcase deadlifts (DB) - 110xfailure
one arm DB rows 75xfailure
suitcase deads - 105xfailure
one arm DB rows - 70xfailure
suitcase deads - 100xfailure
one arm DB rows - 65xfailure
suitcase deads - 95xfailure
one arm DB rows - 60xfailure
suitcase deads - 90xfailure
one arm DB rows - 55xfailure
10 minutes left before the gym closed, so off to cardio
cardio - rode the bike till my pulse hit 166. maintained it for 3 minutes and called it a day. i wanted to faint.
 
Way to slay it Suncloud!! :swordfight:

I also want to add that lots of stretching is a good thing. After my 5 minute cardio warm-up and first light warm-up set with the weights, I then stretch between EVERY set for the rest of the entire workout. It has increased my flexibility and strength IMO.

And yes, it is VERY possible you felt the T-911 on the very first dose. Best PCT supp I have ever used. Period.
 
You made my day Sunny!! That's a workout to be very proud of...
 
Teg said:
:yikes: O my goodness brotha! What a way to put the nail in the coffin! Thats just a flat killer workout you got there bro! Surprised you made it to the computer and didnt crash out on the couch befor making it to your bed! Or did you crash out in the computer chair?:laugh:
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i'm feeling very rough today. and i did fall asleep in the living room !
thundergod said:
Way to slay it Suncloud!! :swordfight:

I also want to add that lots of stretching is a good thing. After my 5 minute cardio warm-up and first light warm-up set with the weights, I then stretch between EVERY set for the rest of the entire workout. It has increased my flexibility and strength IMO.

And yes, it is VERY possible you felt the T-911 on the very first dose. Best PCT supp I have ever used. Period.
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thanks for the support thundergod.
stretching between every set? can you describe how you stretch and for how long you hold the stertch? some of the greats swore by it, but i never figured it out.

AZMIDLYF said:
You made my day Sunny!! That's a workout to be very proud of...
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thanks AZ. i walked into the gym at 8:05, and the lady said "you know we close at 9 right?" so superset/dropsets were the only way to get it done.
Liftergym33 said:
you might see a new meaning of DOMS sunny:laugh:
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it hurts.
 
learn said:
some of your best feeling sleep will be in the living room :D
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my g/f is coming down with an ear infection, and my son started to get one last night. his ear started hurting, and he got in our bed. by the time i was ready to pass out, there's no way i was going to pick him up and put him in his bunk :)
 
suncloud said:
thanks for the support thundergod.
stretching between every set? can you describe how you stretch and for how long you hold the stertch? some of the greats swore by it, but i never figured it out.
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I don't do the extreme stretches that are normally advised by the DC followers. I tried 'em........don't like 'em. LOL
I do what I guess you would term "normal" stretches between sets. I don't hold them but for a few seconds.
Stretches for the bodypart I'm working. Chest stretches for chest, shoulder stretches for shoulders, leg stretches for legs,.......you get the jist of it.
I hope that helps you.

My workouts are greatly improved from the between-set stretches. I wish I would have started them at age 19 when I first began working out!!
 
so short 5 second holds are about the norm? its something i should get back into, as my flexibility has dropped sharply. i've also heard of flexing the muscle in between sets - do you do both, or strictly stretching?
 
learn said:
this happeens over time and just getting OLD ;)
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that's just mean :) i didn't realize how good my flexibility was when i was skinny until i tried stretching yesterday. though when i try the splits, i'm less than 10 inches from the ground still. i think that's the only area i have any flexibility left. gonna have to change that.
 
suncloud said:
that's just mean :) i didn't realize how good my flexibility was when i was skinny until i tried stretching yesterday. though when i try the splits, i'm less than 10 inches from the ground still. i think that's the only area i have any flexibility left. gonna have to change that.
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well I am older than you so don't feel bad lol
 
suncloud said:
so short 5 second holds are about the norm? its something i should get back into, as my flexibility has dropped sharply. i've also heard of flexing the muscle in between sets - do you do both, or strictly stretching?
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I flex between sets also. But I flex more post-workout when I do some hard posing. I flex really hard and try to hold the poses for about 5 to 10 seconds. Arnold said that posing and flexing the muscles fiercely, adds to definition and muscle hardness.

You gotta discipline yourself to these stretches until they become second-nature Sunny. I can't emphasize enough how much they can benefit your muscle-building efforts!!
 
thundergod said:
I flex between sets also. But I flex more post-workout when I do some hard posing. I flex really hard and try to hold the poses for about 5 to 10 seconds. Arnold said that posing and flexing the muscles fiercely, adds to definition and muscle hardness.

You gotta discipline yourself to these stretches until they become second-nature Sunny. I can't emphasize enough how much they can benefit your muscle-building efforts!!
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sounds good brotha. i appreciate your heart my friend. you're always looking out and giving advice on how we can step up our game a notch.

on a sidenote, i just dosed my t-911 and GH booster. the GH booster is two huge horsepills which i'm not fond of. the T-911 is being absorbed very slowly as we speak. when it dissolves, it has a chalky texture, but the flavor is similar to the original "hubba bubba" chewing gum. its been 10 minutes, and its maybe half way digested so far. LG reps, i was considering dosing early morning, pre workout, and then taking ZMA and clomid before bed. would you advise dosing it differently or not?

EDIT : clomid dosing i can't change. no way i would risk driving after dosing clomid.
 
suncloud said:
sounds good brotha. i appreciate your heart my friend. you're always looking out and giving advice on how we can step up our game a notch.

on a sidenote, i just dosed my t-911 and GH booster. the GH booster is two huge horsepills which i'm not fond of. the T-911 is being absorbed very slowly as we speak. when it dissolves, it has a chalky texture, but the flavor is similar to the original "hubba bubba" chewing gum. its been 10 minutes, and its maybe half way digested so far. LG reps, i was considering dosing early morning, pre workout, and then taking ZMA before bed. would you advise dosing it differently or not?
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Yes TG! You are a GREAT help to us to say the least brotha! :notworthy:

SC- I do the exact same thing bro! T-911 Breakfast, Pre and ZMA at nite!
 
PCT DAY 1

dosed my T-911 upon waking, and 1 hr before the gym. i've got a ton of tribulus and ZMA that i'll dose at night just to get it out of the house - my supplement stash needs to drop in size. my GH booster will be dosed upon waking, and before bed, and clomid before bed only.

had a very solid workout, though too early to tell what is T-911, and what is residual half-doses of dienedrone from the past week. regardless, any questions i can answer, just post in this thread and i'll answer.

here's today's workout, PR's in bold :) man this cycle was an absolute blast. i'm also looking forward to pics without exact lighting, which i feel really made me look flat.



Monday - week 6
Chest/Tri's
bench 265 x 7/4/2 - up 5 lbs, down one rep.
tricep dips BW + 115 x 7/4/2 - up 5 lbs, same reps.
upright rows (smith) 185x 7/3/2 - up one rep.
incline bench 225x 7/4/2 - up 2 reps
CG bench 225 x 6/3/2 - up 15 lbs? lost 3 reps
military press 185x 8/4/2 - same
reverse grip tricep dip machine - 200 x 12/6/3 - up 10 lbs and 6 reps? very weird
cable crossovers 85 x 10/6/3 - nada.

thoughts : i'm very tempted to keep this style of a workout, as i think this is doing me the most good. calorie wise, i'm cutting my calories slowly down to 4k which will keep me at the same weight. i'm debating switching the rep range to 6/3/1 for all exercises to ensure i don't gain any more weight, and focus on recomping, though i suspect this change wouldn't be a good idea for PCT. other than that, i'm feeling great so far. my GH booster will be dosed upon waking, and before bed.
 
I like the bold still showing up Sunny!! I say carry it on thru the PCT. Afterwards, you can pull back some for a little break and throw in some more cardio maybe. I think you will like the T-911. I must have missed it but, what GH booster are you using?
 
AZMIDLYF said:
I like the bold still showing up Sunny!! I say carry it on thru the PCT. Afterwards, you can pull back some for a little break and throw in some more cardio maybe. I think you will like the T-911. I must have missed it but, what GH booster are you using?
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i'm hoping with this PCT i can keep everything. i have some incarnate i can add in if i'm having issues keeping my PR's :)

as far as my GH booster, i picked something up a year ago called HGF-X. i bought it on a whim, and before it expires, i need to get rid of it. i have no idea how good it is other than the ad, though i do have a bottle of IGF-2 at the house :)
 
WOW Bro! Nicely done today! The BOLD is something i look forward to seeing each day from you! I remember when i was doing that to! So its good to see someone blast through and just make there mark known every time they hit the gym!
 
This has been a very nice cycle. The progress just keeps coming with every w/o!! I have a good feeling with the PCT also. Props Sunny!!
 
Teg said:
WOW Bro! Nicely done today! The BOLD is something i look forward to seeing each day from you! I remember when i was doing that to! So its good to see someone blast through and just make there mark known every time they hit the gym!
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thanks man. having you guys for support means a lot to me - knowing that i have readers that will talk smack if i "go light" for a day means i've got no choice but to push myself :)

AZMIDLYF said:
This has been a very nice cycle. The progress just keeps coming with every w/o!! I have a good feeling with the PCT also. Props Sunny!!
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i've got a great feeling about this PCT, and i really appreciate the advice and support.
 
No need for any of us to light a fire under your arse Sunny. You are going strong big man....
 
suncloud said:
PCT DAY 1

dosed my T-911 upon waking, and 1 hr before the gym. i've got a ton of tribulus and ZMA that i'll dose at night just to get it out of the house - my supplement stash needs to drop in size. my GH booster will be dosed upon waking, and before bed, and clomid before bed only.

had a very solid workout, though too early to tell what is T-911, and what is residual half-doses of dienedrone from the past week. regardless, any questions i can answer, just post in this thread and i'll answer.

here's today's workout, PR's in bold :) man this cycle was an absolute blast. i'm also looking forward to pics without exact lighting, which i feel really made me look flat.



Monday - week 6
Chest/Tri's
bench 265 x 7/4/2 - up 5 lbs, down one rep.
tricep dips BW + 115 x 7/4/2 - up 5 lbs, same reps.
upright rows (smith) 185x 7/3/2 - up one rep.
incline bench 225x 7/4/2 - up 2 reps
CG bench 225 x 6/3/2 - up 15 lbs? lost 3 reps
military press 185x 8/4/2 - same
reverse grip tricep dip machine - 200 x 12/6/3 - up 10 lbs and 6 reps? very weird
cable crossovers 85 x 10/6/3 - nada.

thoughts : i'm very tempted to keep this style of a workout, as i think this is doing me the most good. calorie wise, i'm cutting my calories slowly down to 4k which will keep me at the same weight. i'm debating switching the rep range to 6/3/1 for all exercises to ensure i don't gain any more weight, and focus on recomping, though i suspect this change wouldn't be a good idea for PCT. other than that, i'm feeling great so far. my GH booster will be dosed upon waking, and before bed.
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LOVIN' IT!!!!! You better keep up the good work buddy. I'm super late but subbed regardless of how tardy i am
 
Sunny, was the soldier not standing at attention for revely during the cycle? Just curious on how shut down you were while on.
 
AZMIDLYF said:
Sunny, was the soldier not standing at attention for revely during the cycle? Just curious on how shut down you were while on.
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i didn't really feel shut down while on cycle. there were times where sex seemed like too much effort for the risk/reward level, but i was still getting lucky 5-6x per week :) i did notice though upon waking this morning that i haven't had morning wood in awhile, which is why i mentioned it.


buster0371 said:
i think it could possably be the t-911 doin' it HUGE!
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hrm. only my g/f knows for sure :)
 
DAY 2 PCT.

had a decent workout today - nothing spectacular. tried to beat my PR for everything, and my deads didn't want to budge. got 345x4 same as on dienedrone, rep 5 i couldn't lock out. tried again, and still couldn't do it. finished my routine, and busted out one more clean rep, but it wasn't in my working set, so not technically a PR. still, i'd rather lift 345 pounds more of ANYTHING and get something from it than nothing at all. PR's in bold.

tuesday
back/bi's/rear delts
rest/pause
rack chins + 50 lbs, 8/5/2 - up 5 lbs, down one rep.
deads 345 x 4 + 2 reps i couldn't lock out. AARGH!!
face pulls 120 x 8/4/2 - up 10 lbs, down a rep
barbell rows - 205 x 9/5/2 - up one rep
machine curls -150x 8/4/2 - same
standing shrugs - 290x 10/5/2 - same. tried 310, but my hands keep slipping at rep 5.
reverse pec dec machine - 120x 8/4/3 - same
deads 345x1 boo.
cardio - none yet.

i'm semi pleased with this workout, but dammit, i really wanted 345x5 on deads today. i may need to spend more time warming up first. bleh. still, it could be worse - much worse, so i've got to put this into perspective. thanks for tuning in guys :)
 
Damn bro...5 - 6 times a week:scared: I need to get a gf!! 25 yrs of marriage sort of has it's own type of shut down... Numbers still look solid Sunny:dl:
 
AZMIDLYF said:
Damn bro...5 - 6 times a week:scared: I need to get a gf!! 25 yrs of marriage sort of has it's own type of shut down... Numbers still look solid Sunny:dl:
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lol. my g/f is a size 3, which keeps me very... interested.... thanks for the support my friend.
 
Props on that bubba!! That's a test booster by itself...
 
Givve it a few days bro! you'll hit that 345! hows the T-911 treating you? sorry for the last day or two, Ive been logged on, but not on, screwed up days man! but here bro:)


suncloud said:
DAY 2 PCT.

had a decent workout today - nothing spectacular. tried to beat my PR for everything, and my deads didn't want to budge. got 345x4 same as on dienedrone, rep 5 i couldn't lock out. tried again, and still couldn't do it. finished my routine, and busted out one more clean rep, but it wasn't in my working set, so not technically a PR. still, i'd rather lift 345 pounds more of ANYTHING and get something from it than nothing at all. PR's in bold.

tuesday
back/bi's/rear delts
rest/pause
rack chins + 50 lbs, 8/5/2 - up 5 lbs, down one rep.
deads 345 x 4 + 2 reps i couldn't lock out. AARGH!!
face pulls 120 x 8/4/2 - up 10 lbs, down a rep
barbell rows - 205 x 9/5/2 - up one rep
machine curls -150x 8/4/2 - same
standing shrugs - 290x 10/5/2 - same. tried 310, but my hands keep slipping at rep 5.
reverse pec dec machine - 120x 8/4/3 - same
deads 345x1 boo.
cardio - none yet.

i'm semi pleased with this workout, but dammit, i really wanted 345x5 on deads today. i may need to spend more time warming up first. bleh. still, it could be worse - much worse, so i've got to put this into perspective. thanks for tuning in guys :)
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Liftergym33 said:
Givve it a few days bro! you'll hit that 345! hows the T-911 treating you? sorry for the last day or two, Ive been logged on, but not on, screwed up days man! but here bro:)
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welcome back man :)

just wondering on my dosing. so far T-911 i'm dosing upon waking (7:30AM), and 45 minutes before the gym (12:30PM), and tribulus/zma at night (just to get it out of the house). does this sound right, or would you dose it a different way? so far, i've still hit some PR's and am maintaining my strength levels from on cycle and exceeding some of them, so i'm pleased with the effects to date :)
 
Glad to hear you dont think recovery should be that hard. Good luck with pct sunny! How much tribulus are you taking at night, i got some laying around thats gunna go bad soon. oh and 5-6x a week thats pretty good numbers.
 
ZoomZoom88 said:
Glad to hear you dont think recovery should be that hard. Good luck with pct sunny! How much tribulus are you taking at night, i got some laying around thats gunna go bad soon. oh and 5-6x a week thats pretty good numbers.
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recovery will be pretty easy if i'm already showing signs of recovering (please, let me not jinx myself). tribulus i'm taking one cap, which should last just over a month. its a twinlab bottle, and i'm pretty confident about their quality control, even though i have doubts about the product itself. either way, it won't hurt, and i'll clear up this cubby o' junk.
 
hey Sunny, what's the good word brutha?

Sorry that I've been MIA but I don't have an outside internet connection at my office here in Shenzhen...it sucks!
 
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